August 18, 2014
BodyRock Baby - Week 11
Hi mommy rockers! I hope you all enjoy this workout I have put together for you. For this one you can do it timed or just trying to complete a certain amount of reps.. If you want that extra cardio component, I would time it! That way you are moving through the exercises a little quicker with little rest, OR if you find you aren't getting the reps in and you want to focus a little more on strength, then I would focus on number of repetitions and sets. Enjoy and let me know what you think!!
Lateral Walking push ups (which you can do the push up on your toes or your knees) - Perform a push u either on your toes or from your knees.. if you are doing the push up from your knees, come back to your toes, cross your hands over, taking a step to your left (or right) and perform another push up etc.
Med Ball swing - I used the medicine ball because it is a little easier to use than the bag at this point. Hold the weight with both hands in front of your body with your feet wider than shoulder width apart, squat down making sure to push your butt back and keep your back flat then stand all the way up squeezing your glutes and have your arms swing forward so that your hands are just above head height.. make sure you're hugging your baby tight the whole time :)
Squat to bent over row to deadlift - Okay, this one is a little tricky to describe. Start standing holding onto your bar perform a squat with the bar in front of your body, come back to standing position then bend over keeping your back nice and flat and perform a row [bent over row] then extend the bar all the way down and stand up straight performing a stiff leg deadlift. That is one repetition
Stationary plyometric lunges - Step back into a lunge with your left leg stepping back, then bring your left leg forward into a hopping knee raise and back into the step back lunge repeat the left side then switch to the right.
Band Rows - I showed two variation here either seated on the floor with your band wrapped around your feet or standing (holding a squat) with the band wrapped around a pole or something sturdy in your home or if you have someone available to hold the other end, that would work too! Make sure you keep your chest up and out and shoulders down, pull the band back and squeeze your shoulder blades together :)
Reverse plank Dip - Again I showed two variations, either with your legs straight or knees bent
Kick back bum squeeze - If you are finding your balance is not as good as it used to be, by all means hold on to your equalizer bars or a chair etc - Keep your leg straight and your back flat, kick back with your leg and pulse your leg up and down squeezing your glutes.
Squat with a side kick - Feet wide, squat down and when you stand up, lift your leg to the side then back into a squat and alternate sides.
Bicep Curl with the bar - I'm using a supinated grip here (palms facing up) - make sure you keep your elbows at your side, don't let them go forward or back. Curl the bar all the way up and all the way back down.
Tricep kickbacks with the band - Bend over with a slight bend in your knees, make sure your back is flat, keep your elbows high up by your side and close to your body. Extend your arms back squeezing your triceps, then bend at your elbow getting a good stretch and repeat.
Band Bicep curl - Standing on your band, keeping your palms facing out curl all the way up and all the way down. Notice in the picture I am rotating my arms out slightly so when I curl up my hands are to the outsides of my shoulders, not in front.
Inner thigh ball squeeze - Sit on the floor with one arm supporting your body and the other supporting the ball, squeeze the ball between your knees and relax then squeeze again.. repeat. As you squeeze the ball also do your kegels at the same time.
Cat and cow stretch - The first picture I am demonstrating the cat stretch. On your hands and knees, round out your back and drop your head. In the second photo I am demonstrating the cow stretch, this time looking up and arching my back keeping my belly lose and sticking out my bum and chest.
Med Ball swing - I used the medicine ball because it is a little easier to use than the bag at this point. Hold the weight with both hands in front of your body with your feet wider than shoulder width apart, squat down making sure to push your butt back and keep your back flat then stand all the way up squeezing your glutes and have your arms swing forward so that your hands are just above head height.. make sure you're hugging your baby tight the whole time :)
Squat to bent over row to deadlift - Okay, this one is a little tricky to describe. Start standing holding onto your bar perform a squat with the bar in front of your body, come back to standing position then bend over keeping your back nice and flat and perform a row [bent over row] then extend the bar all the way down and stand up straight performing a stiff leg deadlift. That is one repetition
Stationary plyometric lunges - Step back into a lunge with your left leg stepping back, then bring your left leg forward into a hopping knee raise and back into the step back lunge repeat the left side then switch to the right.
Band Rows - I showed two variation here either seated on the floor with your band wrapped around your feet or standing (holding a squat) with the band wrapped around a pole or something sturdy in your home or if you have someone available to hold the other end, that would work too! Make sure you keep your chest up and out and shoulders down, pull the band back and squeeze your shoulder blades together :)
Reverse plank Dip - Again I showed two variations, either with your legs straight or knees bent
Kick back bum squeeze - If you are finding your balance is not as good as it used to be, by all means hold on to your equalizer bars or a chair etc - Keep your leg straight and your back flat, kick back with your leg and pulse your leg up and down squeezing your glutes.
Squat with a side kick - Feet wide, squat down and when you stand up, lift your leg to the side then back into a squat and alternate sides.
Bicep Curl with the bar - I'm using a supinated grip here (palms facing up) - make sure you keep your elbows at your side, don't let them go forward or back. Curl the bar all the way up and all the way back down.
Tricep kickbacks with the band - Bend over with a slight bend in your knees, make sure your back is flat, keep your elbows high up by your side and close to your body. Extend your arms back squeezing your triceps, then bend at your elbow getting a good stretch and repeat.
Band Bicep curl - Standing on your band, keeping your palms facing out curl all the way up and all the way down. Notice in the picture I am rotating my arms out slightly so when I curl up my hands are to the outsides of my shoulders, not in front.
Inner thigh ball squeeze - Sit on the floor with one arm supporting your body and the other supporting the ball, squeeze the ball between your knees and relax then squeeze again.. repeat. As you squeeze the ball also do your kegels at the same time.
Cat and cow stretch - The first picture I am demonstrating the cat stretch. On your hands and knees, round out your back and drop your head. In the second photo I am demonstrating the cow stretch, this time looking up and arching my back keeping my belly lose and sticking out my bum and chest.
